Prevent common workout injuries before they happen
In this age of living, working and playing hard, we’re beginning to learn that fast is not always best and “going hard” can often lead to the opposite desired effects. Yet the change in attitude and approach is taking a while to catch on. Recent studies show a 35 percent increase in gym injuries in the last few years.
Injuries happen sometimes just like accidents, yet often it’s because of common mistakes. Personal trainer Justin Price told Men’s Fitness that two common culprits are poor posture at the day job and doing too much too fast. Most trainers will tell you that the warm-up is everything —stretching is gold and exploring a range of exercises that lubricate the joints and get the blood circulating is the path to workout sessions that energise, challenge and refine the body.
Building to a great workout is a process and an ongoing one.
The keys to working out safely are:
Personal trainers and athletes are excellent sources of wisdom and taking time to recover daily is an essential exercise, both physical and psychological. It might seem counterproductive, yet the old saying (with a twist) rings ever true: slow and steady gets the gold.
Three Common Injuries & How To Avoid
Joint Dislocations: hands, shoulders, elbows, knees. They can all pop from their cosy bed when pulled or strained in the wrong way, most commonly by loading up too much weight onto the bars or by doing too many reps too quickly.
Prevention Tips: Alternate exercises in small groups of reps so that the muscle becomes more supple as the workout builds which lets you adjust and absorb before repeating. Also move your muscles in multiple directions — do arm lifts, up and forward for five reps, then sideways and around for five more, for example. This avoids repetition and trains the muscles and joints to be flexible. It’s also essential to keep weight low enough to maintain a solid posture and keep you mindful of your technique.
Neck and Back Pain: Who hasn’t experienced it? Cracks in the neck can easily become chronic and lower lumbar strain is almost a right of passage for gym bunnies. Yet, they’re avoidable. Both are most commonly caused by incorrect posture during the day and the workouts, and also by lifting too many weights too quickly.
1. Always, always, always warm up. Gentle yoga is a great way to loosen and warm the back muscles. Also, consistent stretching — both throughout the day and before and after a workout — is the key to happy backs.
2. Refine your posture: arching the back while lifting weights is the most surefire way to pull muscles and create chronic back problems. Keep the back tall and straight through all exercises. Train your back so that this posture is automatic: sit proud at the day desk and avoid the couch slump in the evening.
3. Strengthen and engage your core: this is where all those sit ups, obliques, pilates and plank poses work their wonders. They’re not just for rippling abs.
Shoulder Injuries: Torn rotator cuffs and labral tears wreak havoc on many shoulders-in-progress. These don’t happen overnight – they are slow-burning injuries that are caused by poor technique or over stimulation over time. Notice for low grade aching or even throbbing and see a specialist when anything becomes consistent or chronic. Of course, prevention is best.
Prevention Tips: As core is to back, so the entire arm is to shoulder. During warm up, stretch and strengthen the wrist, the fingers, the forearm, the upper arm. Also incorporate stretches into your day — don’t be afraid of the 2-minute coffee-stretch-break. Reach one hand at a time up and over your head and reach for the bottom of your shoulder blade. Also, keep a towel handy: grab it behind your back, one arm reaching up, the other below. Pull gently.
Repeat These Three Workout Mantras:
- Warm Up. Warm Up. Warm Up.
- Core, Core, Core.
- Refine Your Posture.
- (Okay, 4): Go. Slow.
How Peptides can help:
- Speeds up recovery time
- Enhances body’s responses to both exercise and sleep
- Stimulates the release of the natural human growth hormone, which repairs tissue and helps muscle growth
- Provides an anabolic effect, which essentially is what helps build muscle mass during exercise.
- Peptides and injuries can actually work together: when small muscle tears are constantly healing on a rapid schedule, the natural absorption and strengthening processes that Peptides stimulates converts into increased muscle mass and reduced body fat in a shorter time frame.